Amrap 7
10 power snatch 40/30
15 wall balls

Rest 2

Amrap 7
10 power clean 60/40
10 toes to bar

Rest 2

Amrap 7
30 double unders
15 burpees

Rest 2

Amrap 7
10 power snatch 40/30
15 wall balls

Warm up
Scapular retractions
Kip swings
Hand release push up
3×10 each

Skill
Muscle up progressions

Gymnastic density
5 rounds
6-8 Strict pull up
Rest 30
12-15 (HR) (ring) push up
Rest 30
5-7 strict knee to elbow/toe to bar
Rest 2 min

Strength
Power clean
6 sets of 2.2.2
Rest 20sec/2min
build to heaviest set for the day

Conditioning
15-12-9-6-3
Hang Power clean 80/40 or 75% heaviest above
Bar over burpees
(15 min cap)

Great work on the front squats and box jumps today team! Keep up the good work

Strength
5×3 push press – build to heavy 3

Conditioning
3 rds for time
400 m run
30 hand release push up
20 body weight Deadlifts or 50-60% 1 rm

STRENGTH
Front squat 6x 6-8 reps -build to the heaviest set for 6-8 reps
Box jump 4 x 5 – build to highest set

CONDITIONING
12 min amrap
300m row
10 pull-ups
10 Kbs snatch 24/16